How to Rehab Your Hip and Get Back in Action
If you’ve had an injury, suffer from arthritis joint pain, or hip surgery, exercises can help you get back to your daily activities. Being active means being healthy, but you can’t just dive right in full steam ahead. You need to build strength in the muscles that support your hip to keep it stable. You also need to stretch for flexibility for restoring your range of motion.
Learning how to rehab your hip through exercises will achieve both strength and flexibility to enhance your quality of life. Here are some exercises you can try to get back into action.
Knee Lifts
Stretch your thigh muscles, glutes, and hip flexors all at once. You’ll start by lying on your back, legs outstretched. Bring your right knee into your chest while the other is hunkered down into the floor. Hold for 30 seconds, then switch legs.
Leg Raises
Increase the strength in your hip muscles with leg raises. You’ll like on your right side, propping yourself up with your elbow. Rest your right leg on the ground while raising the top leg as high as you can. Hold for a count of 5, then bring the leg back down. Repeat on the other side after finishing the set.
Butterfly
This seated position can help improve blood flow for better circulation. You’ll sit on the floor, bending your knees, all while you join the soles of your feet together, like touching your hands. You’ll then use your elbows to push your knees down to the floor to deepen the stretch. Try to hold it for 30 seconds if you can, and feel the tension leave your body.
Seated March
You’ll build strength in your hip and thigh muscles through the seated march. Sit in a chair, using the edge while keeping your knees bent. Lift the right leg as high as you can, then slowly lower it back down. Repeat with your left leg, and alternate back and forth for several sets.
Hip Circles
Now, you’ll stand up for hip circles. This exercise will improve your hip flexibility and stability. Stand on your left leg and extend your right leg. You can hold onto a chair, the wall, or some other sturdy piece of furniture for added support. Move your right leg in small circles, trying for 20 in both clockwise and counterclockwise motions, then switch legs. As you build your strength and mobility, you can make larger circles to continue getting stronger and stronger.
Get the support you need to rehab your hips. In Your Home Therapy features services that comes to you for physiotherapy, massage, personal training, and more. You can get back that hip strength with our supportive team of professionals who come to you at your convenience in your home.
